Pre and Postnatal exercises | Pre and Post natal fitness - Krsna Physio

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Pre and Post Natal Exercises Guidelines

Pregnant Women

 

To maintain good health and quality of life, several pregnant women wish to continue with their exercise regimen. Here are the list of benefits for performing pre natal and post natal exercises and staying fit & active during pregnancy.

The benefits of doing Pre Natal and Post Natal Exercises

  • Boosts mood by increasing the levels of endorphins (feel-good chemicals) in brain.
  • Protects from aches and pains.
  • Helpsin losing weight gained during pregnancy.
  • Improves strength and stamina, which will make looking after your newborn easier.
  • Boosts energy levels.

Exercises To Be Avoided During Pregnancy:

  • Sports (such as basketball or soccer)
  • Activities with high risk of falling
  • Horse riding
  • Sky diving
  • Scuba diving
  • Hot Yoga

Pre and Post Natal Exercises

Exercise 1: Pelvic Floor Exercise

Pre and Post Natal Exercises

Source – https://www.hfe.co.uk/

Why do the Pelvic Floor Exercise?

  • To support the extra weight of pregnancy.
  • Make back &spine strong and flatten tummy post birth
  • To heal the area between your anus and vagina (perineum) after birth, by increasing the circulation of blood to it.

How to do the Pelvic Floor Exercise?

  1. Sit and lean slightly forward with a straight back.
  2. Clench pelvic floor muscles as if you are trying to prevent a bowel movement; at the same time, draw in your vagina as if to stop the flow of urine. Hold for as long as you can, then relax.
  3. Keep breathing while exercising. When you have got the hang of the exercises, alternate slow contractions with a series of 10 fast tighten-and-release squeezes, then repeat the exercise again but slowly.
  4. Repeat as often as you can throughout the day, and make sure you carry on after the birth of your baby.

Exercise 2: Stomach Strengthening Exercise

Stomach Strengthening Exercise

Source – https://img.webmd.com/

Why do the Stomach-strengthening exercise?

To strengthen stomach (abdominal) muscles and ease backache during pregnancy

How to do the Stomach-strengthening exercise?

  1. Get down on your hands and knees with fingers facing forward and abdominals lifted keepingback straight.
  2. Pull in your stomach muscles and raise your back up towards the ceiling, as up as you can comfortably, curling the trunk and allowing your head to relax gently forward. Don’t let your elbows lock.
  3. Hold for a few seconds then slowly return to the earlier position. Repeat this slowly for 10 times.

Exercise 3: Pelvic Tilt Exercises

Pelvic Tilt Exercises

 

Source – https://img.webmd.com/

Why do the pelvic tiltexercise?

To make your body prepare for labor pain

How to do the pelvic tilt exercise?

Lie down flat on your back with knees bent and feet flat on the floor. Rock your pelvis slightly forward to bring the lower spine flat against the floor. Hold the position for a few seconds, and then relax the pelvis so that your lower back remains slightly curved away from the surface of the floor.

Exercise 4: Upper Back Exercise

Why to do Upper Back Exercise?

To stretch and move your upper back and neck

Upper Back Exercise

Source – https://img.webmd.com/

How to do Upper Back Exercise?

Movement 1: Sit straight with crossed legs. Twist to the left and then to the right. Repeat the movement for 10 times each side.

Movement 2: Sit crossed legsand link your hands behind your neck. Twist to the left and then to the right. Repeat the movement for 10 times each side.

Movement 3: Sit cross-leggedand link both hands together in front. Take the arms up in front and above the head as far as you can. Hold for two or three seconds and then slowly lower your arms down again.
Exercise 5: Neck Exercises

Neck Exercises

Source – http://images.medicinenet.com/

Why to do the neck exercise?

To strengthen the neck & get relief from pain in neck due to breast feeding

How to do the neck exercise?
Sit and slowly turn your head to the left and then to the right. Then slowly tilt your head so you move your right ear down to the right shoulder and then your left ear down to your left shoulder.
Warning Signs To Discontinue Exercises:

  • Vaginal Bleeding
  • Regular Painful contractions
  • Dizziness
  • Headaches
  • Chest Pain
  • Calf Pain
  • Swelling
  • Muscles weakness affecting balance
  • Reduced movements of baby
  • Blurred vision

Dos and Don’ts of Prenatal Exercises

Dos of Prenatal Exercises

  • Do Consult Your Doctor, Specialist or Midwife when starting a new exercise program, or continuing with your current exercise program in pregnancy
  • Always wear a good supportive sports bra while exercising.
  • Do eat food containing carbohydrates 1 – 2 hours before exercising asblood sugar levels can fluctuate rapidly during pregnancy.
  • Always maintain correct form and posture while exercising. Use Pregnancy Abdominal Bracing and be aware of your back at all times.
  • Do position yourself near the air conditioner or fan while exercising during hot days.
  • Do keep your body properly hydrated. Increase your fluid intake, before, during and after exercise
  • Do take a good nutrients enriched diet
  • Always warm up before doing exercise and stretch after the workout

Don’ts of Prenatal Exercises

  • Do not exercise on extremely hot days.
  • Do not use the solarium, spa, steam room or overheated pools.
  • Do not exercise on your back after 16 weeks of pregnancy
  • Do not perform heavy weights lifting exercises
  • Do not do exercises in which you would need to bounce.
  • While swimming avoid excessive breaststroke at the end of your pregnancy, as this puts stress on your pelvis.
  • Do not perform any activities or exercises which cause pain.
  • Do not overstretch while doing stretches.